Mindfulness Support and Resources for Difficult Times

What is mindfulness?

Mindfulness offers us the opportunity to be more present and fully engaged with whatever we’re doing in the moment — free from distraction or judgment, with an attitude of care, curiosity and openness. It means being aware of our thoughts, feelings and moods without getting too caught up in them. This is a skill we all desperately need as we face uncertain times ahead, and all deal with extremely difficult emotions, support each other, as well staying focused and present and productive whilst working from home.

Mindfulness has been researched scientifically for over 35 years and has been proven to reduce stress and anxiety, among many other things, and has strong positive correlations with wellbeing, leadership and performance.

Mindfulness is not a concept or theory, it’s a practice: a way to strengthen your ability to be more mindful everyday. The more frequently you work out at the gym, the more physical benefits you notice. Think of mindfulness the same way – a muscle that gets stronger the more you use it.  It may take a while to start to notice any benefits from your practice, so don’t give up after a few days! Stick at it daily for at least two weeks to start with.

Mindfulness meditation practices

We have a selection of recordings for beginners to listen along to from kiwi MBSR Trained Mindfulness teachers.

Normally we would work with participants on a Mindfulness programme over a number of weeks, however we recognise right now that may not be possible, so our hope is that these offer you something helpful through these challenging times.

The main thing to remember is: unlike signing up for a mindfulness programme where you are provided with lots of support and encouragement, you will need to keep yourself motivated each day to practice some form of mindfulness meditation. There are lots to choose from below, as well as some of our top app selections.

We will continue to add to this collection – so keep checking in from time to time.

Meditation practices for settling yourself

Meditation practices for care and self compassion

Meditation practices for anchoring your attention

Meditation practice for kindness

Body scan practices

Recently added meditations

COVID-19-specific resources

10 Self-Compassion Practices for COVID-19 and related audio meditations from The Center for Mindful Self-Compassion

COVID-19 Well-Being Toolkit and Resources from the University of Wisconsin-Madison Center for Healthy Minds - list of credible articles and resources

Coronavirus Sanity Guide from Ten Percent Happier - interesting podcast and great free COVID-19 related meditations

COVID-19 & Mindfulness: Resources for health and care staff from The Mindfulness Institute - fantastic resource jam packed with loads of great material

Free Online Mindfulness Sessions & Introductory Course from the Oxford Mindfulness Centre

Online practices by The Center for Mindfulness, UC SAN DIEGO SCHOOL OF MEDICINE

Agency in Urgent Times from The UK Mindfulness Initiative

 

Books

There are lots of books on the topic here are some of our top picks

Mindfulness: A practical guide to Finding Peace in a Frantic World (Book & CD & App): Mark Williams & Danny Penman

Modern Mindfulness: Rohan Gunatillake

Altered Traits, Science Reveals How Meditation Changes Your Mind, Brain, and Body: Daniel Goleman, Richard J Davidson

The Mindful Way through Depression: Mark Williams

Mindful Drinking How Cutting Down Can Change Your Life: Rosamund Dean

Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing

The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive

The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress

 

Apps

There are dozens of apps on the market these days. Here is a small selection of ones to try out:

https://tryhealthyminds.org/ 

Mindfulness: Finding Peace 

10% Happier

 

Your ideas

If you would like any other suggestions or help, we would love to hear from you! Email us here.

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If you would like to stay up to date with the latest insights and research from the world of science-based mindfulness in business - you can sign up to our BSM community updates email HERE

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